Today we're continuing on with our series of how to cook a weeks worth of healthy meals in 2 hours. Last week we covered the basics of grocery shopping and what you’ll need to buy for the actual cooking portion we’re covering today.
If you haven’t already read Part 1 of this click HERE so you know what foods to buy for the meal prep, and to make better sense of what we’re covering today.
Meal Prepping: In The kitchen
I recommend folks have a food prep night once or twice a week depending on their schedule to ensure they have the right foods ready to eat when they need them.
The total prep and cooking process we’re covering today takes about 1.5 -2 hours depending on how efficient you are, and whether you have full reign of the kitchen or not.
Kitchen Utensils You’ll Need:
1 Large cutting board
1 Good quality kitchen knife
1 Medium sized pot
1 medium sized pan
1 Large baking pan
Timer - Your smartphone will work
If you own a crock pot it will be worth its weight in gold for meal prep alone. You can grab one new for around $30 or scope one out at the local goodwill for $15-20.
Put 12- 20 ounces of water or stock in the bottom of the crock pot along with the following all chopped up: 2-3 potatoes, 2-3 celery stalks, 2 carrots, ½ onion , 3 cloves of garlic. You could even sub frozen veggies in here for a lower carb plan.
Take the roast and rub some spices all over it before tossing it on top of the vegetables, starches and stock. Put the lid on and turn the crock pot on medium or low. 8 hours later voila you have a fews days worth of meals cooked for you!
Next preheat the oven to 375.
Put the stove top burner on medium/high and boil water in the medium sized pot. Once the water is boiling put the dozen eggs in and set a time for 12 minutes.
While those eggs are boiling use a second stove top burner and medium pan to cook ground beef, turkey or chicken.
Add ¼-½ chopped up onion and 2-3 cloves of chopped garlic with salt and pepper to taste. The ground meat will usually take 15-20 minutes, and should be browned when done.
When the eggs are done boiling either put them in cold water and peel right after, or wait for them to cool down and store in the fridge.
While this is all happening on the stove top make sure you’re double dipping your time and making use of the oven.
Chop up brussel sprouts, carrots, purple cabbage, asparagus cauliflower, onions, garlic or use the frozen vegetable mix.
Put all the vegetables on the baking pan, and melt some coconut oil or use avocado oil to drizzle over the top of the vegetables. Move them around until evenly coated with the oil and top with some salt and pepper.
Toss the vegetables in the oven for 30-45 mins at 375 degrees on the top rack, cooking time depends on the vegetables you used and desired texture.
Check on the vegetables and move them around every 10 minutes to make sure they don’t burn.
Take your whole sweet potatoes or potatoes and and put them directly on the oven rack either long side or below the vegetables that are cooking.
The denser carbs will take longer to cook at the lower heat, but we don’t want to burn the vegetables. When the veggies are done remove them from the oven and turn up the heat.
Increase the heat up to 415 to 425 degrees and remember while these starches are cooking you’ll l need to turn them to make sure the skin doesn’t burn.
When the potatoes or sweet potatoes are are soft to the touch and you can easily indent them with your finger all around they’re done.
Use the same pot you cooked the eggs in to cook up 1-2 cups of white rice to eat after your workouts.
For people following a low carb approach or those looking to lose a significant amount of fat ditch the white rice.
While all this food is cooking use this time cut up the fresh vegetables from the shopping list such as: bell peppers, carrots, purple cabbage cucumber, celery, mushrooms, tomatoes.
Put them into containers to store in the fridge. You can use these pre cut vegetables, and combine them with avocado and olive or avocado oil to make quick and easy salads throughout the week.
You can also bring these raw cut up vegetables as snacks for that mid day hankering in between meals.
There are some foods that are helpful to have on hand as snacks such as: cut up vegetables, mixed nuts and nut butters, fresh fruit, precooked sausages, smoked salmon, hard boiled eggs or any of the canned fish.